Magnesium is a vital mineral that supports over 300 biochemical reactions in the body. It plays a role in energy production, muscle function, and nerve signaling, among many other critical processes. With the numerous forms of magnesium supplements available today, understanding the best type of magnesium for your individual needs can be overwhelming. In this guide, we will take a look at the various types of magnesium supplements, highlighting their unique benefits to help you choose the best type of magnesium for your health goals. Click here to go straight to my recommendations.
Table Of Contents
- Why Magnesium Is Essential For Your Health
- Magnesium Citrate: Best type for Digestion And Constipation Relief
- Magnesium Glycinate: Best Type For Sleep And Stress Relief
- Magnesium Malate: Best Type For Energy Production
- Magnesium Threonate: Best Type For Brain Health And Cognitive Function
- Magnesium Chloride: Best Type For Muscle Relief And Skin Health
- Magnesium Oxide: Best Type For Bone Health And Heart Function
- Magnesium Taurate: Best Type For Heart Health
- Magnesium Aspartate: Best Type For Absorption And General Health
- Recommendations
- Conclusion
Why Magnesium Is Essential For Your Health
Magnesium is involved in critical bodily functions. These include supporting healthy muscle and nerve function, maintaining strong bones, regulating blood pressure and promoting a healthy immune system. It’s often neglected, but magnesium deficiencies can lead to various health issues. These include muscle cramps, fatigue, poor sleep and even anxiety. However, with the right kind of magnesium, you can correct deficiencies and enhance overall well-being.
Magnesium Citrate: Best type for Digestion And Constipation Relief
What Is Magnesium Citrate?
Magnesium citrate is one of the most popular and widely used forms of magnesium. It is a combination of magnesium and citric acid, which helps increase its absorption rate. This supplement is known for its gentle laxative effect, making it one of the best types of magnesium for digestive health.
Key Benefits of Magnesium Citrate:
- Aids Digestion
Magnesium citrate is effective for relieving constipation by drawing water into the intestines. This softens stools and stimulates bowel movements. It’s often recommended for individuals who suffer from occasional constipation(1) - Promotes Muscle Relaxation
Just like other types, magnesium citrate helps relax muscles and alleviate tension. It is particularly helpful for those experiencing muscle cramps or soreness. - High Bioavailability
Magnesium citrate is highly absorbable, meaning the body can easily take in and utilize this form. This makes it one of the best types of magnesium for ensuring you’re getting the maximum benefit.
If you’re struggling with digestive issues such as constipation, magnesium citrate is the best type of magnesium to consider. Its gentle laxative properties provide fast relief and improve overall gut health.
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Magnesium Glycinate: Best Type For Sleep And Stress Relief
What is Magnesium Glycinate?
Magnesium binds with the amino acid glycine to form magnesium glycinate. Glycine itself is a calming neurotransmitter, which enhances magnesium’s ability to support the nervous system and promote relaxation. Magnesium glycinate is often considered the best type of magnesium for improving sleep quality and reducing stress.
Key Benefits Of Magnesium Glycinate:
- Supports Better Sleep
Magnesium glycinate promotes relaxation and enhances GABA (gamma-aminobutyric acid) activity. This helps to calm the mind and prepare the body for sleep. If you’re suffering from insomnia or restless nights, this form is ideal. - Reduces Stress and Anxiety
This magnesium form has calming effects on the nervous system, helping to manage stress and anxiety. Its gentle impact on the digestive system makes it suitable for people with sensitive stomachs(2) - Gentle on the Stomach
Unlike other forms, magnesium glycinate is unlikely to cause gastrointestinal issues, making it a great option for those who are sensitive to other magnesium supplements.
If you’re looking to improve your sleep quality or manage anxiety, magnesium glycinate is the best type of magnesium for your needs. Its calming properties, combined with its gentle digestive impact, make it the top choice for relaxation.
Magnesium Malate: Best Type For Energy Production
What is Magnesium Malate?
Magnesium combines with malic acid, a substance naturally found in fruits, to form magnesium malate, which plays a role in energy production. This form of magnesium is often promoted as the best type of magnesium for individuals who experience fatigue or want to increase their energy levels.
Key Benefits Of Magnesium Malate:
- Increases Energy Production
Magnesium malate enhances ATP (adenosine triphosphate) production, the primary energy source for the body. If you suffer from chronic fatigue or need an energy boost, this form can be very effective(3) - Reduces Muscle Pain
Magnesium malate is known for its ability to relieve muscle soreness, especially in people with fibromyalgia. It can also help with muscle cramps and general muscle fatigue. - Magnesium For Exercise And RecoveryPromotes Exercise Recovery
Athletes or active individuals can benefit from magnesium malate as it supports the replenishment of magnesium levels after intense physical activity. This results in faster muscle recovery.
Magnesium Malate is the best type of magnesium if you struggle with low energy levels or fatigue. This is because it increases energy production and supports muscle recovery. Its energizing properties make it an excellent option for active individuals.
Magnesium Threonate: Best Type For Brain Health And Cognitive Function
What is Magnesium Threonate?
Magnesium threonate is a unique form of magnesium that can cross the blood-brain barrier, making it especially effective for cognitive function. This ability sets it apart from any other type of magnesium, making it one of the best for brain health.
Key Benefits of Magnesium Threonate:
- Enhances Cognitive Function
Magnesium threonate has been shown to improve memory, learning, and focus. It supports brain health by assisting synaptic plasticity – the brain’s ability to form and strengthen neural connections(4). - Neuroprotective Effects
Researchers believe that it has protective effects on the brain and may help slow the cognitive decline associated with aging and neurodegenerative diseases like Alzheimer’s. - Improves Sleep Quality
Like other forms, magnesium threonate promotes relaxation and sleep, helping to regulate sleep cycles and improve restfulness.
If you’re looking to support cognitive function and prevent cognitive decline, magnesium threonate is the best type of magnesium for your brain health. Its ability to cross the blood-brain barrier makes it incredibly effective in supporting mental clarity and memory.
Magnesium Chloride: Best Type For Muscle Relief And Skin Health
What is Magnesium Chloride?
Magnesium chloride is a highly bioavailable form of magnesium. It can be taken orally, applied to the skin or dissolved in a bath. Derived from seawater, magnesium chloride is one of the best types of magnesium for quick absorption and for providing relief from muscle cramps and skin irritations.
Key Benefits of Magnesium Chloride:
- Relieves Muscle Cramps
Magnesium chloride is highly effective for relaxing muscles, easing cramps, and reducing muscle soreness. Athletes often use this form for quick recovery. - Improves Skin Health
When applied topically, magnesium chloride can soothe skin conditions such as dryness, irritation, and inflammation. It’s also commonly found in bath salts. - High Absorption Rate
The body quickly absorbs magnesium chloride, making it one of the best types of magnesium for fast-acting relief(5)
If you’re experiencing muscle pain or soreness, magnesium chloride is the best type of magnesium for relief. Its rapid absorption and muscle relaxation properties make it ideal for those looking for fast relief.
Magnesium Oxide: Best Type For Bone Health And Heart Function
What is Magnesium Oxide?
Magnesium oxide is one of the most common and cheapest forms of magnesium supplements. It contains a high amount of elemental magnesium, though its bioavailability is lower compared to other forms. However, it remains one of the best types of magnesium for short-term use or if you’re on a budget.
Key Benefits of Magnesium Oxide:
- Supports Bone Health
Magnesium is essential for bone formation and density. Magnesium oxide can be an effective supplement for individuals looking to strengthen their bones, especially in older adults. - Helps Regulate Blood Pressure
This form of magnesium can help manage high blood pressure by relaxing blood vessels and improving circulation. - Promotes Digestive Health
Magnesium oxide also serves as a mild laxative, helping with constipation relief(6).
If your primary health concerns are bone strength or heart function, magnesium oxide is the best type of magnesium for you. Though it has lower absorption, it is still effective for these uses.
Magnesium Taurate: Best Type For Heart Health
What is Magnesium Taurate?
Magnesium taurate combines magnesium with taurine, an amino acid that supports heart health. This form is often recommended for individuals who have cardiovascular concerns. Magnesium taurate is one of the best types of magnesium for supporting heart function and maintaining healthy blood pressure.
Key Benefits of Magnesium Taurate:
- Supports Heart Health
Magnesium pairs with the amino acid taurine to form magnesium taurate. It has been shown to support heart rhythm and circulation, making it ideal for those with cardiovascular conditions. - Regulates Blood Pressure
Magnesium taurate helps regulate blood pressure by supporting proper blood vessel function, making it a key supplement for individuals with hypertension(7) - Improves Electrolyte Balance
Magnesium taurate supports the body’s electrolyte balance, which is essential for maintaining proper nerve and muscle function.
If you have heart health concerns, magnesium taurate is the best type of magnesium for you. It combines the benefits of magnesium and taurine to support cardiovascular health.
Magnesium Aspartate: Best Type For Absorption And General Health
What is Magnesium Aspartate?
Magnesium binds to aspartic acid to form magnesium aspartate, a chelated form of magnesium. This form of magnesium is highly absorbable and is often used in supplements aimed at supporting general health. It is one of the best types of magnesium for those looking to maintain optimal magnesium levels.
Key Benefits of Magnesium Aspartate:
- High Absorption
Magnesium aspartate has high bioavailability, meaning the body can absorb and utilize it efficiently. This makes it one of the best types of magnesium for general supplementation. - Supports Muscle Function
Like other forms, magnesium aspartate supports healthy muscle function and can help relieve cramps and spasms. - Promotes Energy
It aids in energy production, ensuring the body has the magnesium it needs to produce ATP efficiently.
If you’re seeking a well-rounded magnesium supplement, magnesium aspartate is the best type of magnesium to ensure your body gets the nutrients it needs for overall health.
Recommendations
Choosing the best type of magnesium ultimately depends on your health goals. Whether this is improving sleep, boosting energy, relieving constipation or supporting cognitive health. By understanding the unique benefits of each magnesium form, you can select the one that best fits your needs. That said, here are my recommendations:
The Best Type Of Magnesium Overall
If you’re looking for an all-purpose magnesium supplement, Magnesium Glycinate is the form that I recommend and use myself. It’s well absorbed by the body, which means less of it is wasted. Plus it’s easy on your stomach. Added to this are its stress-reducing, sleep-boosting benefits and the general improvements that come from taking most forms of magnesium. Also it manages all this at a very reasonable price and can be taken long term.
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The Best Value Magnesium
If you’re looking for a cheap yet effective magnesium supplement, Magnesium Citrate is for you. Not quite as effective or well absorbed as Glycinate but it still does the job and is slightly cheaper. This was the form I used until I was so impressed with the benefits of magnesium supplements I moved on to Glycinate.
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The Cheapest Magnesium Supplement
If you’re not sure about magnesium supplements, or only want to take it short term, Magnesium Oxide is a good introduction. It’s cheap and provides the usual benefits of magnesium. However, as it isn’t so well absorbed it can cause digestive issues in some people. It’s a very good laxative at higher doses so ideal for constipation, but unlike other forms it’s usually only recommended for short-term use.
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Conclusion
Finding the best type of magnesium can transform your routine and your health. Whether you’re aiming for better sleep, increased energy, smoother digestion or improved cognitive performance. Order your magnesium supplement today and if you have any questions or want to share your experience, just leave a comment below.
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